Having atrial fibrillation doesn't have to keep you from staying active for your heart health. But some types of exercise are definitely better for this condition than others.

Having atrial fibrillation doesn’t mean you need to avoid exercise. In fact, exercise is an important part of managing atrial fibrillation. Increasing your muscle strength, endurance, and range of motion makes it easier for you to enjoy life and take care of daily needs. It also reduces your risk for injury and boosts heart health. "Most people with atrial fibrillation should be able to find an exercise they can do safely, and work up to about 30 minutes of exercise on most days of the week," says Oussama Wazni, MD, a cardiologist at the Cleveland Clinic in Ohio.

Walking

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"One of the best ways for most people to start exercising with atrial fibrillation is walking," Dr. Wazni says. "Walking is an aerobic exercise that you can enjoy and do safely." Aerobic exercises get your big muscle groups moving in a rhythmic and continuous way. You can start with 10- to 15-minute sessions and build up to 30 to 45 minutes. If you can work up to a total of about 12 miles a week, you'll also start to reduce your low-density lipoprotein (LDL) or “bad” cholesterol levels, which is good for overall heart health.

Jogging

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Although almost anybody with atrial fibrillation can benefit from exercise, not all exercises are beneficial. "Exercises that are too intense or require too much endurance may be dangerous for some people with atrial fibrillation," Wazni warns. "Always check with your doctor before starting any exercise program." And although jogging may not be for everyone, it can be a good exercise for atrial fibrillation — especially if you’re ready to step-up your walking routine. If your doctor says jogging is safe for you, know that jogging 20 miles a week can boost your overall heart health by increasing your high-density lipoprotein (HDL) or “good” cholesterol.

Cycling

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Got a two-wheeler gathering dust in the garage? Riding a bike provides all the aerobic heart-health benefits of walking or jogging, but with some exercise-safety advantages. If you're overweight or have joint pain from arthritis, riding a bike can help you get in shape without putting too much stress on your heart or on achy joints. You can work out on a stationary bike indoors or take a spin outdoors in the fresh air. Cycling can also be a lot of fun, and participating in a fun activity is a great motivator for sticking to your exercise plan.

Swimming

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Whether it’s indoors our outdoors, swimming is another heart-healthy aerobic activity that won’t stress your joints. However, to get the best results, you need to be a strong swimmer. If you can't keep up a comfortable swimming pace for 30 minutes or more, you may not be getting enough exercise. Also, if you have to struggle to swim for that long, you might be getting your heart rate up too high, which can be dangerous if you have atrial fibrillation. And if swimming is not your thing, you can try other atrial fibrillation-friendly pool activities, such as water-walking or taking a water aerobics class.

Yoga

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Grab yourself a yoga mat for a stress-free workout that could help ease atrial fibrillation. "There have been some studies that suggest yoga is good for heart health, and one small study found yoga may reduce atrial fibrillation symptoms," Wazni says. That study, presented at a meeting of the American College of Cardiology, followed 49 people with atrial fibrillation who took a 45-minute yoga class three times a week for three months. The researchers found that during that time frame, participants experienced a significant decrease in their atrial fibrillation symptoms, and their feelings of anxiety and depression improved, too.

Strength Training

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Strength training targets your muscles and is a great addition to an overall fitness program that includes aerobic exercise. Whether you use weights or resistance bands, the best approach to strength training when you have atrial fibrillation is to go for a high number of repetitions with low resistance (a low-weight dumbbell or low-tension band, for instance). This type of exercise should be done three days a week on alternating, not consecutive, days. Exercise safety is a priority, so check with your doctor first. "The wrong type of strength training or doing strength training exercises the wrong way could increase your blood pressure, which is dangerous with atrial fibrillation," Wazni cautions.

Aerobic Exercise Machines

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Fitness machines can be good for heart health because they give you a total-body workout. One advantage is that you’re exercising indoors, so you don't have to worry about the weather. One disadvantage is that you need to be in pretty good shape to use some of the more-strenuous machines, such as a cross-country ski machine, a stair climber, or an elliptical trainer. These may not be the best choices for you if you have knee or hip problems as well as atrial fibrillation. On the other hand, most treadmills can be set at a slow speed when you’re just starting out, and you can progress at your own pace. Be sure to ask your doctor for guidelines before jumping on any exercise machine.

Cardiac Rehabilitation

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"If you haven’t exercised for awhile or if you’ve had recent heart problems, a supervised cardiac rehabilitation exercise program might be the best place to start,” Wazni suggests. “A supervised program will teach you how to know your exercise limits." It can also be tailored to your personal needs and fitness goals. No matter what exercise for atrial fibrillation you choose, though, be sure to always put exercise safety first. The best exercise for atrial fibrillation gives you maximum benefit with minimum risk. If you experience chest pain, trouble breathing, or extreme fatigue, stop exercising and call your doctor right away.

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